Pofi Posted September 18, 2009 Author Share Posted September 18, 2009 5th of September Before trainingBreakfast: Smoothie with lettuce, tomatoes, carrots, sultanas Training (about 1,5h)core ab isolator(F2) 14reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 15reps x 100poundslower back(F3) 5reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundstorso arm(C3) 15reps x 184poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 178poundship abduction(A3) 13reps x 110poundsleg press(B6) 12reps x 322poundsoverhead press(E3) 15reps x 96poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 15reps x 88poundsbicep curl(H1) 4reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 14reps x 56poundstriceps extension(H2) 6reps x 60poundstriceps extension(H2) 5reps x 64pounds After trainingLunch: Dried dates, kidney beans and tomatoesDinner: Hazelnuts, sultanas, tomatoes, almonds Total of day 2956.3 calories, 78.1g protein, 449g carbohydrates, 86.56g fat Link to comment Share on other sites More sharing options...
Pofi Posted September 18, 2009 Author Share Posted September 18, 2009 10th of September Before trainingBreakfast: Kidney beans Training (about 1,5h)core ab isolator(F2) 13reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 3reps x 88poundslower back(F3) 15reps x 100poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundstorso arm(C3) 15reps x 184poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 178poundship abduction(A3) 15reps x 110poundsleg press(B6) 14reps x 322poundsoverhead press(E3) 14reps x 96poundsarm cross(D5) 13reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 13reps x 88poundstriceps extension(H2) 15reps x 56pounds After trainingSnack: dried dates, tomatoes, carrotsLunch: Salad with lettuce, olives, tomatoes, corn, kidney beans and salad dressingSnack: Bell pepper, bananasDinner: Almonds, sultanas, smoothie with lettuce and tomatoes Total of day 3494.9 calories, 110.61g protein, 563.84g carbohydrates, 84.33g fat Link to comment Share on other sites More sharing options...
Pofi Posted September 18, 2009 Author Share Posted September 18, 2009 12th of September Before trainingBreakfast: Smoothie with lettuce, carrots, tomatoes and sultanas Training (about 1,5h)core ab isolator(F2) 12reps x 80poundscore ab isolator(F2) 4reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 13reps x 100poundslower back(F3) 6reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 14reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 15reps x 184poundsseated row(C7) 15reps x 140poundship adduction(A4) 14reps x 178poundship abduction(A3) 13reps x 110poundsleg press(B6) 12reps x 322poundsoverhead press(E3) 15reps x 96poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 12reps x 70poundsbicep curl(H1) 14reps x 88poundsbicep curl(H1) 4reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 13reps x 56poundstriceps extension(H2) 5reps x 60poundstriceps extension(H2) 5reps x 64pounds After trainingLunch: Hazel nuts, sultanasDinner: Kidney beans, tomatoes, dried dates Total of day 2853.8 calories, 72.67g protein, 465.17g carbohydrates, 70.35g fat Link to comment Share on other sites More sharing options...
Pofi Posted September 18, 2009 Author Share Posted September 18, 2009 14th of September Before trainingBreakfast: Tomatoes, carrots, kohlrabi, bell pepperSnack: BananasLunch: Salad with lettuce, corn, kidney beans, sprouted seeds and salad dressingSnack: Almonds, sultanas Training (about 1,5h)core ab isolator(F2) 12reps x 80poundscore ab isolator(F2) 4reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 13reps x 100poundslower back(F3) 6reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 15reps x 184poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 178poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 17reps x 96poundsarm cross(D5) 13reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 14reps x 88poundsbicep curl(H1) 4reps x 92poundsbicep curl(H1) 3reps x 96poundstriceps extension(H2) 13reps x 56poundstriceps extension(H2) 5reps x 60poundstriceps extension(H2) 4reps x 64pounds After trainingDinner: Kidney beans, tomato sauce, sultanas, hazel nuts Total of day 3356.2 calories, 109.2g protein, 518.58g carbohydrates, 86.71g fat Link to comment Share on other sites More sharing options...
Pofi Posted September 20, 2009 Author Share Posted September 20, 2009 19th of September Before trainingBreakfast: Hazel nuts, sultanas, bananas Training (about 1,5h)core ab isolator(F2) 12reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 13reps x 100poundslower back(F3) 6reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 14reps x 216poundsrear delt pec fly(C5) 14reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundstorso arm(C3) 18reps x 184poundsseated row(C7) 14reps x 140poundship adduction(A4) 15reps x 178poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 15reps x 100poundsarm cross(D5) 14reps x 102poundscore torso rotation(F1) 12reps x 70poundsbicep curl(H1) 14reps x 88poundsbicep curl(H1) 5reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 14reps x 56poundstriceps extension(H2) 6reps x 60poundstriceps extension(H2) 5reps x 64pounds After trainingLunch: Kidney beans, carrots, tomatoesDinner: dried dates, Smoothie with lettuce, tomatoes, sultanas Total of day 2849.3 calories, 67.67g protein, 557.49g carbohydrates, 29.08g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 3, 2009 Author Share Posted October 3, 2009 21st of September Before trainingBreakfast: Tomatoes, carrots, kohlrabi, bell pepperSnack: BananasLunch: Salad with tomatoes, sprouted seeds, kidney beans, cabbage and salad dressingSnack: Hazelnuts, sultanas Training (about 1,5h)core ab isolator(F2) 12reps x 80poundscore ab isolator(F2) 4reps x 84poundscore ab isolator(F2) 3reps x 88poundslower back(F3) 15reps x 100poundslower back(F3) 5reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundsrear delt pec fly(C5) 6reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundstorso arm(C3) 13reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 18reps x 178poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 15reps x 100poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 14reps x 88poundsbicep curl(H1) 6reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 15reps x 56poundstriceps extension(H2) 6reps x 60poundstriceps extension(H2) 5reps x 64pounds After trainingDinner: Smoothie with broccoli, lettuce and sultanas Total of day 2744.1 calories, 62.67g protein, 462.58g carbohydrates, 60.56g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 3, 2009 Author Share Posted October 3, 2009 26th of September Before trainingBreakfast: Hazelnuts, sultanas Training (about 1,5h)core ab isolator(F2) 13reps x 80poundscore ab isolator(F2) 6reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 18reps x 100poundslower back(F3) 6reps x 110poundslower back(F3) 5reps x 120poundship extension(A1) 15reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 14reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 13reps x 186poundship abduction(A3) 15reps x 110poundsleg press(B6) 14reps x 322poundsoverhead press(E3) 15reps x 100poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 15reps x 88poundsbicep curl(H1) 5reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 17reps x 56poundstriceps extension(H2) 6reps x 60poundstriceps extension(H2) 6reps x 64pounds After trainingLunch: dried datesDinner: Kidney beans with tomato sauce Total of day 2965.9 calories, 70.6g protein, 546.87g carbohydrates, 47.65g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 3, 2009 Author Share Posted October 3, 2009 29th of September Before trainingBreakfast: Tomatoes, kohlrabi, carrots, cucumbersSnack: BananasLunch: Salad with lettuce, cabbage, corn, kidney beans, sprouted seeds and salad dressingSnack: Hazelnuts, sultanas, dried dates Training (about 1,5h)core ab isolator(F2) 14reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 5reps x 88poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 19reps x 216poundsrear delt pec fly(C5) 15reps x 100 poundsrear delt pec fly(C5) 6reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 13reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 14reps x 186poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 15reps x 100poundsarm cross(D5) 14reps x 102poundscore torso rotation(F1) 15reps x 70poundsbicep curl(H1) 18reps x 88poundsbicep curl(H1) 5reps x 92poundsbicep curl(H1) 4reps x 96poundstriceps extension(H2) 15reps x 58poundstriceps extension(H2) 5reps x 62poundstriceps extension(H2) 5reps x 66pounds After trainingDinner: dried dates Total of day 3339.4 calories, 63.71g protein, 609.7g carbohydrates, 63.92g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 3, 2009 Author Share Posted October 3, 2009 2nd of October Before trainingBreakfast: Tomatoes, kohlrabiSnack: BananasLunch: Salad with lettuce, cabbage, kidney beans, sprouted seeds, olives and salad dressingSnack: Hazelnuts, sultanas Training (about 1,5h)core ab isolator(F2) 15reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 12reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 13reps x 100 poundsrear delt pec fly(C5) 6reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 12reps x 186poundship abduction(A3) 14reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 18reps x 100poundsarm cross(D5) 14reps x 102poundscore torso rotation(F1) 17reps x 70poundsbicep curl(H1) 14reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 14reps x 58poundstriceps extension(H2) 6reps x 62poundstriceps extension(H2) 5reps x 66pounds After trainingDinner: dried dates Total of day 3301 calories, 60.6g protein, 561.04g carbohydrates, 82.83g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 17, 2009 Author Share Posted October 17, 2009 9th of October Before trainingBreakfast: Tomatoes, carrots, cucumbersSnack: BananasLunch: Salad with tomatoes, corn, cabbage, sprouted seeds, mushrooms, onions and chili dressingSnack: Almonds, sultanas Training (about 1,5h)core ab isolator(F2) 15reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 3reps x 88poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 13reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 186poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 13reps x 106poundsarm cross(D5) 14reps x 102poundscore torso rotation(F1) 13reps x 74poundsbicep curl(H1) 14reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 14reps x 58poundstriceps extension(H2) 5reps x 62poundstriceps extension(H2) 5reps x 66pounds After trainingDinner: Kidney beans, tomato sauce Total of day 2352.6 calories, 85.9g protein, 371.89g carbohydrates, 52.85g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 17, 2009 Author Share Posted October 17, 2009 15th of October Before trainingBreakfast: Tomatoes, kohlrabi, cucumbersSnack: BananasLunch: Salad with tomatoes, corn, cabbage and chili dressingSnack: Hazelnuts, sultanas Training (about 1,5h)core ab isolator(F2) 14reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 4reps x 88poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 14reps x 100 poundsrear delt pec fly(C5) 4reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 12reps x 186poundship abduction(A3) 15reps x 110poundsleg press(B6) 15reps x 322poundsoverhead press(E3) 12reps x 106poundsarm cross(D5) 14reps x 102poundscore torso rotation(F1) 13reps x 74poundsbicep curl(H1) 14reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 17reps x 58poundstriceps extension(H2) 6reps x 62poundstriceps extension(H2) 5reps x 66pounds After trainingDinner: Dried dates Total of day 3330.6 calories, 51.11g protein, 604.06g carbohydrates, 70.4g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 25, 2009 Author Share Posted October 25, 2009 19th of October Before trainingBreakfast: Tomatoes, kohlrabi, carrots, cucumbersSnack: BananasLunch: Salad with tomatoes, cabbage, sprouted seeds and chili dressingSnack: Almonds, sultanas Training (about 1,5h)core ab isolator(F2) 14reps x 80poundscore ab isolator(F2) 5reps x 84poundscore ab isolator(F2) 5reps x 88poundslower back(F3) 12reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 5reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 17reps x 100 poundsrear delt pec fly(C5) 5reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 13reps x 186poundship abduction(A3) 18reps x 110poundsleg press(B6) 19reps x 322poundsoverhead press(E3) 14reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 13reps x 74poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 12reps x 64poundstriceps extension(H2) 5reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingDinner: Dried dates Total of day 3278.4 calories, 61.07g protein, 596.5g carbohydrates, 62.44g fat Link to comment Share on other sites More sharing options...
Pofi Posted October 25, 2009 Author Share Posted October 25, 2009 24th of October Before trainingBreakfast: Dried dates Training (about 1,5h)core ab isolator(F2) 15reps x 80poundscore ab isolator(F2) 6reps x 84poundscore ab isolator(F2) 5reps x 88poundslower back(F3) 14reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 5reps x 130 poundstorso arm(C3) 14reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 14reps x 186poundship abduction(A3) 13reps x 116poundsleg press(B6) 13reps x 338poundsoverhead press(E3) 14reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 15reps x 74poundsbicep curl(H1) 14reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 15reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingLunch: Hazelnuts, sultanasDinner: Kidney beans Total of day 3140 calories, 68.72g protein, 531.35g carbohydrates, 76.25g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 1, 2009 Author Share Posted November 1, 2009 27th of October Before trainingBreakfast: Tomatoes, carrots, kohlrabi, bell pepperSnack: BananasLunch: Salad with lettuce, sprouted seeds, kidney beans, corn and salad dressingSnack: Dried dates, almonds, sultanas Training (about 1,5h)core ab isolator(F2) 13reps x 80poundscore ab isolator(F2) 6reps x 84poundscore ab isolator(F2) 5reps x 88poundslower back(F3) 12reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 226poundsrear delt pec fly(C5) 12reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 5reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 186poundship abduction(A3) 15reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 15reps x 74poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 15reps x 64poundstriceps extension(H2) 5reps x 68poundstriceps extension(H2) 4reps x 72pounds After trainingDinner: Smoothie with lettuce, carrots and tomatoes Total of day 3234.3 calories, 83.68g protein, 527.02g carbohydrates, 85.63g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 1, 2009 Author Share Posted November 1, 2009 31th of October Before trainingBreakfast: Kidney beans with tomato sauce Training (about 1,5h)core ab isolator(F2) 18reps x 80poundscore ab isolator(F2) 6reps x 84poundscore ab isolator(F2) 5reps x 88poundslower back(F3) 13reps x 110poundslower back(F3) 6reps x 120poundslower back(F3) 5reps x 130poundship extension(A1) 17reps x 226poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 186poundship abduction(A3) 15reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 17reps x 74poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 13reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 6reps x 72pounds After trainingLunch: Smoothie with chinese cabbage, ginger, sultanas, tomatoes and carrotsDinner: Semolina, olive oil , tomatoes Total of day 3114.9 calories, 123.52g protein, 544.37g carbohydrates, 43.35g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 6, 2009 Author Share Posted November 6, 2009 3rd of November Before trainingBreakfast: Salad with lettuce, tomatoes, kohlrabi and carrotsSnack: BananasLunch: Salad with lettuce, corn, sprouted seeds, cabbage and tomatoesSnack: Almonds, sultanas, dried dates Training (about 1,5h)core ab isolator(F2) 12reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 4reps x 92poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 14reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 140poundship adduction(A4) 15reps x 186poundship abduction(A3) 15reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 13reps x 82poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 14reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 6reps x 72pounds After trainingDinner: Kidney beans Total of day 2744.6 calories, 80.92g protein, 524.71g carbohydrates, 28.16g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 13, 2009 Author Share Posted November 13, 2009 6th of November Before trainingBreakfast: Plums Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 5reps x 92poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 15reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 6reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 20reps x 140poundship adduction(A4) 15reps x 186poundship abduction(A3) 14reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 14reps x 82poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 12reps x 64poundstriceps extension(H2) 5reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingLunch: Bananas, smoothie with lettuce, tomatoes, carrots and sultanasDinner: Dried dates, kidney beans Total of day 3145.1 calories, 68.37g protein, 671.44g carbohydrates, 9.56g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 13, 2009 Author Share Posted November 13, 2009 10th of November Before trainingBreakfast: Tomatoes, carrots, kohlrabiSnack: BananasLunch: Salad with lettuce, corn, tomatoes, onions and cabbageSnack: Almonds, sultanas, dried dates Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 4reps x 88poundscore ab isolator(F2) 4reps x 92poundslower back(F3) 13reps x 110poundslower back(F3) 4reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 14reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 13reps x 148poundship adduction(A4) 15reps x 186poundship abduction(A3) 13reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 14reps x 82poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 6reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 15reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingDinner: Kidney beans, lettuce, ginger, tomato sauce Total of day 3116.8 calories, 107.7g protein, 583.42g carbohydrates, 29.81g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 17, 2009 Author Share Posted November 17, 2009 14th of November Before trainingBreakfast: Carrots, tomatoes, dried dates, hazelnuts Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 5reps x 92poundslower back(F3) 15reps x 110poundslower back(F3) 6reps x 120poundslower back(F3) 5reps x 130poundship extension(A1) 15reps x 232poundsrear delt pec fly(C5) 12reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 5reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 13reps x 148poundship adduction(A4) 15reps x 186poundship abduction(A3) 13reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 15reps x 102poundscore torso rotation(F1) 15reps x 82poundsbicep curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 14reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingLunch: Lettuce, sweet potatoes, kidney beans, hummusDinner: Bananas, sultanas Total of day 3183.6 calories, 77.22g protein, 571.54g carbohydrates, 56.36g fat Link to comment Share on other sites More sharing options...
Pofi Posted November 17, 2009 Author Share Posted November 17, 2009 17th of November Last training before my holiday. Before trainingBreakfast: Carrots, tomatoes, dried dates Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 4reps x 92poundslower back(F3) 12reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 5reps x 130poundship extension(A1) 15reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 5reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 15reps x 148poundship adduction(A4) 15reps x 186poundship abduction(A3) 15reps x 116poundsleg press(B6) 15reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 15reps x 82poundsbicep curl(H1) 14reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 5reps x 100poundstriceps extension(H2) 13reps x 64poundstriceps extension(H2) 5reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingLunch: Smoothie with cabbage, pak choi, tomatoes Dinner: Kidney beans, carrots, kohlrabi, hazel nuts, smoothie with lettuce, tomatoes, sultanas, bananas Total of day 3035.0 calories, 79.36g protein, 598.15g carbohydrates, 25.38g fat Link to comment Share on other sites More sharing options...
Pofi Posted December 19, 2009 Author Share Posted December 19, 2009 16th of December First training after my holiday. Not as bad as I have thought. Before trainingBreakfast: Kidney beans, tomatoesSnack: Kohlrabi, carrots, almonds, sultanasLunch: Salad with tomatoes, lettuce, onions, sprouted seeds, cabbageSnack: Bananas Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 3reps x 92poundslower back(F3) 12reps x 110poundslower back(F3) 4reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 12reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 4reps x 120 poundsrear delt pec fly(C5) 3reps x 130 poundstorso arm(C3) 13reps x 194poundsseated row(C7) 12reps x 148poundship adduction(A4) 13reps x 186poundship abduction(A3) 13reps x 116poundsleg press(B6) 12reps x 338poundsoverhead press(E3) 13reps x 106poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 12reps x 82poundsbiceps curl(H1) 12reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 12reps x 64poundstriceps extension(H2) 5reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingDinner: Dried dates Total of day 2992.0 calories, 79.91g protein, 564.08g carbohydrates, 38.02g fat Link to comment Share on other sites More sharing options...
Pofi Posted December 21, 2009 Author Share Posted December 21, 2009 20th of December Before trainingBreakfast: Tomatoes, carrots, bananas, almonds, sultanas Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 6reps x 88poundscore ab isolator(F2) 4reps x 92poundslower back(F3) 13reps x 110poundslower back(F3) 5reps x 120poundslower back(F3) 4reps x 130poundship extension(A1) 14reps x 232poundsrear delt pec fly(C5) 13reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 14reps x 194poundsseated row(C7) 14reps x 148poundship adduction(A4) 13reps x 186poundship abduction(A3) 13reps x 116poundsleg press(B6) 13reps x 338poundsoverhead press(E3) 14reps x 106poundsarm cross(D5) 12reps x 102poundscore torso rotation(F1) 15reps x 82poundsbiceps curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 13reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingLunch: Kidney beansDinner: Smoothie with lettuce, tomatoes, sultanas and cabbage, almonds Total of day 3015.4 calories, 90.22g protein, 447.15g carbohydrates, 86.73g fat Link to comment Share on other sites More sharing options...
Pofi Posted December 24, 2009 Author Share Posted December 24, 2009 23rd of December Before trainingBreakfast: Tomatoes, carrots, bell pepperSnack: BananasLunch: Salad with tomatoes, sprouted seeds, cabbage, kidney beansSnack: Almonds, sultanas Training (about 1,5h)core ab isolator(F2) 13reps x 84poundscore ab isolator(F2) 5reps x 88poundscore ab isolator(F2) 4reps x 92poundslower back(F3) 13reps x 110poundslower back(F3) 6reps x 120poundslower back(F3) 5reps x 130poundship extension(A1) 14reps x 232poundsrear delt pec fly(C5) 14reps x 110 poundsrear delt pec fly(C5) 5reps x 120 poundsrear delt pec fly(C5) 4reps x 130 poundstorso arm(C3) 15reps x 194poundsseated row(C7) 14reps x 148poundship adduction(A4) 13reps x 186poundship abduction(A3) 12reps x 116poundsleg press(B6) 13reps x 338poundsoverhead press(E3) 15reps x 106poundsarm cross(D5) 13reps x 102poundscore torso rotation(F1) 15reps x 82poundsbiceps curl(H1) 15reps x 92poundsbicep curl(H1) 5reps x 96poundsbicep curl(H1) 4reps x 100poundstriceps extension(H2) 15reps x 64poundstriceps extension(H2) 6reps x 68poundstriceps extension(H2) 5reps x 72pounds After trainingDinner: Dried figs Total of day 2786.9 calories, 63.95g protein, 547.66g carbohydrates, 27.69g fat Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now